WEBVTT

00:00:00.280 --> 00:00:02.469
- Hi everyone and 
welcome to Yoga With Adriene.

00:00:02.469 --> 00:00:04.204
I'm Adriene and that's Benji

00:00:04.204 --> 00:00:07.841
and today we have 
yoga for gardeners.

00:00:07.841 --> 00:00:09.910
So this is a big request

00:00:09.910 --> 00:00:12.713
but of course in
true Yoga With Adriene,

00:00:12.713 --> 00:00:16.416
Find What Feels Good 
form this practice is for

00:00:16.416 --> 00:00:19.275
everyone so the actual gardener

00:00:19.275 --> 00:00:23.056
or the metaphorical 
gardener as I'm calling it.

00:00:23.056 --> 00:00:26.293
So hop into something 
comfy and let's get started.

00:00:26.293 --> 00:00:31.298
(gentle music)

00:00:39.106 --> 00:00:42.511
Alrighty, let's 
begin today seated.

00:00:42.511 --> 00:00:45.913
If you brought a 
blankey or a towel to practice,

00:00:45.913 --> 00:00:48.015
you can sit up 
on your blanket now.

00:00:48.015 --> 00:00:51.952
Allowing the hips to lift and
the knees to just kind of fall

00:00:51.952 --> 00:00:54.154
down from the hip 
points just a bit.

00:00:54.154 --> 00:00:57.457
So don't be afraid to really
lift the hips up nice and high.

00:00:58.953 --> 00:01:01.194
And take your time 
getting settled in here.

00:01:01.194 --> 00:01:02.596
Thank you so 
much for joining me,

00:01:02.596 --> 00:01:06.633
for sharing your time and energy
with me and with all the awesome

00:01:06.633 --> 00:01:11.305
people who are practicing 
with us around the world.

00:01:11.305 --> 00:01:14.875
Just planting that seed,
no pun intended,

00:01:14.875 --> 00:01:19.813
that when you practice, you
are taking time to connect to

00:01:19.813 --> 00:01:25.218
yourself but also 
to the big picture.

00:01:25.218 --> 00:01:28.689
To your community.
To society.

00:01:30.857 --> 00:01:33.126
Hopefully by now you're 
getting settled in in a nice

00:01:33.126 --> 00:01:37.931
cross-legged position with
your towel or blanket or not.

00:01:37.931 --> 00:01:42.069
We're gonna start by taking the
left hand and bringing it right

00:01:42.069 --> 00:01:44.538
over the heart center here.

00:01:44.538 --> 00:01:46.828
And then the right 
hand right to the belly.

00:01:48.542 --> 00:01:50.477
Here we go, 
sit up nice and tall,

00:01:50.477 --> 00:01:54.448
tuck your chin just slightly so
you can right away start to feel

00:01:54.448 --> 00:01:56.559
this length in the neck.

00:01:58.448 --> 00:02:02.652
And bring your attention

00:02:02.652 --> 00:02:06.739
or your awareness 
to your breath.

00:02:10.948 --> 00:02:13.000
We'll take a moment 
here to close the eyes,

00:02:13.000 --> 00:02:15.899
relax the 
shoulders and just pause.

00:02:17.571 --> 00:02:19.572
Let go of the day thus far.

00:02:21.033 --> 00:02:23.310
And really take this time for

00:02:23.310 --> 00:02:27.582
yourself to 
reconnect to the earth.

00:02:36.923 --> 00:02:40.494
Nice deep breaths here.

00:02:40.494 --> 00:02:43.312
Just slowing everything down.

00:02:51.838 --> 00:02:54.875
Take one more cycle of breath
here to just connect with how

00:02:54.875 --> 00:02:57.056
you're feeling today, notice.

00:03:05.907 --> 00:03:09.289
And then slowly 
bat the eyelashes open.

00:03:09.289 --> 00:03:11.958
Release your 
hands to your knees.

00:03:11.958 --> 00:03:17.297
Welcome Benji, thanks 
for showing up to play today.

00:03:17.297 --> 00:03:19.099
And we're gonna begin 
to move with the breath.

00:03:19.099 --> 00:03:21.568
So you're gonna inhale,
open the chest,

00:03:21.568 --> 00:03:23.537
heart comes forward.

00:03:23.537 --> 00:03:27.446
And exhale, round through
the spine, chin to chest.

00:03:29.976 --> 00:03:33.939
And then inhale, 
come forward

00:03:33.939 --> 00:03:37.192
and then exhale,
round through.

00:03:37.192 --> 00:03:40.887
So today I invite you 
to bring some awareness,

00:03:40.887 --> 00:03:45.930
some energy to your toes as you
do this little gentle vinyasa.

00:03:47.594 --> 00:03:50.564
Use the connection of the hands
on the knees to create a little

00:03:50.564 --> 00:03:54.034
fulcrum when you 
need maybe just to go

00:03:54.034 --> 00:03:56.745
a little deeper in
the sensation.

00:03:58.095 --> 00:04:01.508
And then soften you gaze or
close your eyes so you can start

00:04:01.508 --> 00:04:04.444
to pay attention to 
the sensation in your hips,

00:04:04.444 --> 00:04:07.981
the hip socket and 
even around the piriformis,

00:04:07.981 --> 00:04:11.451
the glute depending on your body
you might start to feel a nice

00:04:11.451 --> 00:04:13.472
little massage there.

00:04:15.355 --> 00:04:18.125
We're gonna do this a little bit
longer than usual today so you

00:04:18.125 --> 00:04:21.862
can just start to 
notice feet, ankles,

00:04:21.862 --> 00:04:24.942
knees, thigh bones,

00:04:24.942 --> 00:04:28.702
getting into that 
hip socket as I mentioned.

00:04:28.702 --> 00:04:34.274
Belly, abdominal wall,
and then shoulders.

00:04:34.274 --> 00:04:36.676
How can we get the 
shoulders involved?

00:04:38.778 --> 00:04:40.614
Finding your spinal flexion.

00:04:40.614 --> 00:04:44.518
Inhale in, you can think Cow
Pose and then as you exhale in

00:04:44.518 --> 00:04:46.973
come around and 
back you can think Cat.

00:04:49.878 --> 00:04:53.160
Once again, softening your gaze
or closing your eyes so you can

00:04:53.160 --> 00:04:56.129
really, just kind of helps you
bring your attention inward to

00:04:56.129 --> 00:05:01.067
the sensations that 
I'm aiming to guide you to.

00:05:04.671 --> 00:05:07.607
And then when you're ready you
decide and enjoy this switch,

00:05:07.607 --> 00:05:11.839
the transition, you're 
gonna reverse the circle

00:05:11.839 --> 00:05:13.836
and try to find something new.

00:05:22.641 --> 00:05:24.925
And then really 
find what feels good for

00:05:24.925 --> 00:05:27.561
these last rounds on this side.

00:05:27.561 --> 00:05:30.430
Get a little freaky is kind of a
great way of thinking about it.

00:05:30.430 --> 00:05:34.401
Like you want to kind of
look and feel a little silly.

00:05:35.904 --> 00:05:38.256
So we're not repeating 
the same things but

00:05:38.256 --> 00:05:41.279
each time finding 
something new.

00:05:42.184 --> 00:05:44.539
Mmmm, should feel really good.

00:05:45.732 --> 00:05:49.155
But if you're nervous or 
you're new to the practice,

00:05:49.155 --> 00:05:54.623
just don't worry about looking
silly or feeling strange.

00:05:54.623 --> 00:05:57.600
See if you can try to 
move past that a little bit,

00:05:57.600 --> 00:06:00.481
even if it's just an inch.

00:06:00.481 --> 00:06:02.464
Oh yeah, oh yeah.

00:06:03.888 --> 00:06:06.800
And then back to 
center where we go.

00:06:06.800 --> 00:06:09.002
It's amazing how 
something so small can just

00:06:09.002 --> 00:06:09.936
make such a difference.

00:06:09.936 --> 00:06:11.371
That felt good to me anyway.

00:06:11.371 --> 00:06:13.473
Here we go, hands 
come back to the heart.

00:06:13.473 --> 00:06:16.509
Inhale, use this 
Mudra here to lift the

00:06:16.509 --> 00:06:18.845
sternum up to the thumbs.

00:06:18.845 --> 00:06:21.648
Great, now interlace the 
fingertips and we're gonna

00:06:21.648 --> 00:06:24.651
slowly send the 
knuckles all the way out.

00:06:24.651 --> 00:06:27.621
Palms are gonna face 
towards you to start.

00:06:27.621 --> 00:06:29.990
So palms are gonna open, face
towards you and you're gonna

00:06:29.990 --> 00:06:31.725
open the elbow 
creases up towards the sky.

00:06:31.725 --> 00:06:35.929
Thumbs up or down,
yogi's choice.

00:06:35.929 --> 00:06:40.500
Okay, upper arm bones are
rotating away from the ears,

00:06:40.500 --> 00:06:42.035
out and down.

00:06:42.035 --> 00:06:44.671
So like this (mimics creaking).

00:06:44.671 --> 00:06:46.445
'Kay, imagine that hip socket.

00:06:46.445 --> 00:06:48.174
And then pressing 
through the wrist,

00:06:48.174 --> 00:06:50.877
you should be able to feel this
in the forearms and you want to

00:06:50.877 --> 00:06:54.848
try to keep your heart 
or your sternum lifted here.

00:06:54.848 --> 00:06:57.217
Draw the navel in so 
you're connected to your center.

00:06:57.217 --> 00:06:58.885
Just helps you 
sit up nice and tall.

00:06:58.885 --> 00:07:02.611
Beautiful for meditation or
for our work in the garden.

00:07:02.611 --> 00:07:05.292
And then check it out,
we're gonna inhale,

00:07:05.292 --> 00:07:06.459
exhale, flip.

00:07:06.459 --> 00:07:08.828
Palms go forward, 
thumbs down or in,

00:07:08.828 --> 00:07:12.198
yogi's choice and you're gonna
try to maintain that rotation of

00:07:12.198 --> 00:07:13.500
the upper arm bone out.

00:07:13.500 --> 00:07:15.669
So try not to come here.

00:07:15.669 --> 00:07:18.259
But lift up through all 
four sides of the torso.

00:07:20.774 --> 00:07:24.978
You got it, 
one more breath, inhale.

00:07:24.978 --> 00:07:27.047
Nice, then exhale, break free.

00:07:27.047 --> 00:07:29.716
Right fingertips are 
gonna come all the way around.

00:07:29.716 --> 00:07:34.854
Left palm's gonna come to the
outer edge of your right leg and

00:07:34.854 --> 00:07:37.457
we're gonna find a twist.

00:07:37.457 --> 00:07:42.429
Breathing in, lifting up nice
and tall through the chest and

00:07:42.429 --> 00:07:46.232
breathing out, gazing 
over the right shoulder.

00:07:46.232 --> 00:07:48.401
One more time, inhale.

00:07:48.401 --> 00:07:50.170
Lift and lengthen.

00:07:50.170 --> 00:07:52.806
And exhale to journey a
little bit more into your twist.

00:07:52.806 --> 00:07:54.808
Hold on to your center.

00:07:56.176 --> 00:07:58.878
Awesome, we're gonna come 
all the way back to center.

00:07:58.878 --> 00:08:01.715
Release, palms come 
together at the heart.

00:08:01.715 --> 00:08:04.117
Awesome, 
interlace the fingertips.

00:08:04.117 --> 00:08:07.587
Then send the knuckles 
all the way away from you.

00:08:07.587 --> 00:08:09.556
Open up through the palms.

00:08:09.556 --> 00:08:12.692
Upper arm bones rotate out,
heart lifts up.

00:08:12.692 --> 00:08:14.194
Press, press, press.

00:08:14.194 --> 00:08:16.396
Wrists forward so you 
feel that awesome stretch

00:08:16.396 --> 00:08:18.937
through the forearm.
Deep breath in.

00:08:18.941 --> 00:08:20.834
Exhale, flip it out.

00:08:20.834 --> 00:08:25.605
Palms press forward, we
stretch through the palms here.

00:08:25.605 --> 00:08:29.376
Upper arm bones still 
maintaining that snuggily

00:08:29.376 --> 00:08:31.378
outward rotation.

00:08:32.946 --> 00:08:35.881
Yes, then take a deep breath in.

00:08:35.881 --> 00:08:37.851
Exhale, release fingers.

00:08:37.851 --> 00:08:41.221
Left fingertips come all the 
way behind and right arm

00:08:41.221 --> 00:08:43.056
comes all the way over.

00:08:43.056 --> 00:08:47.427
Find a little connection to
the outer edge of your left leg.

00:08:47.427 --> 00:08:49.963
Notice how this side could
be different here so inhale,

00:08:49.963 --> 00:08:51.931
sit up nice and tall.

00:08:51.931 --> 00:08:53.633
Just careful not to 
go through the motions.

00:08:53.633 --> 00:08:55.402
Pay attention.

00:08:55.402 --> 00:08:58.335
Stick with the sensation
and then exhale, twist.

00:08:59.973 --> 00:09:02.041
Sweet, inhale, 
lift and lengthen.

00:09:02.041 --> 00:09:04.778
Draw your navel 
in and up just a bit.

00:09:04.778 --> 00:09:07.200
And then exhale, twist.

00:09:09.282 --> 00:09:11.651
Awesome, inhale to 
come back to center.

00:09:11.651 --> 00:09:13.153
Palms back at the heart.

00:09:13.153 --> 00:09:14.454
Anjuli Mudra.

00:09:14.454 --> 00:09:16.852
Just close your eyes,
find your breath.

00:09:22.061 --> 00:09:24.764
Beautiful, now we're 
gonna send both fingertips out.

00:09:24.764 --> 00:09:26.533
Right hand's 
gonna come just to the

00:09:26.533 --> 00:09:28.435
tops of your left fingertips.

00:09:28.435 --> 00:09:30.437
You're gonna 
stretch through the palm.

00:09:30.437 --> 00:09:33.573
So you're holding your 
center fingers depending on

00:09:33.573 --> 00:09:34.340
how many fingers you have.

00:09:34.340 --> 00:09:36.042
You're gonna hold 
your center fingers and

00:09:36.042 --> 00:09:38.545
let your outer fingers 
stretch, stretch, stretch.

00:09:40.747 --> 00:09:42.615
And you know you can do 
different variations of this

00:09:42.615 --> 00:09:44.784
depending on what's going on
in your body but if you're just

00:09:44.784 --> 00:09:48.555
doing this for preventative
care you can try my variation.

00:09:50.604 --> 00:09:52.833
And then switch.

00:09:52.833 --> 00:09:55.337
Left hand comes to the 
tops of the fingers here.

00:09:55.337 --> 00:09:58.665
Then you're gonna try to spread
the outer fingers left to right.

00:09:58.665 --> 00:10:01.267
So for most, not all people,
it would be thumb and pinky

00:10:01.267 --> 00:10:03.269
reaching out 
kinda like hang loose.

00:10:05.038 --> 00:10:06.272
Yes!

00:10:06.272 --> 00:10:09.242
And then here we go, 
release that knuckles.

00:10:09.242 --> 00:10:14.113
Hands come into fists, knuckles
are gonna draw big circles

00:10:14.113 --> 00:10:16.416
all the way around.

00:10:16.416 --> 00:10:19.953
Then take 'em all 
the way to the sides.

00:10:19.953 --> 00:10:22.822
Big, big, big and then allow
them to get bigger from here.

00:10:22.822 --> 00:10:24.837
Connecting to the shoulder.

00:10:26.994 --> 00:10:29.706
And then reverse.

00:10:36.903 --> 00:10:39.839
Great and then left 
hand's gonna come to the heart.

00:10:39.839 --> 00:10:42.442
Right hand's gonna 
come all the way forward,

00:10:42.442 --> 00:10:43.877
and around and over to the left.

00:10:43.877 --> 00:10:47.046
So we're basically back in that
twist pose but left hand is on

00:10:47.046 --> 00:10:49.649
the heart and right 
fingertips reaching forward.

00:10:49.649 --> 00:10:53.119
Breathe here, close your eyes
and let your breath be really

00:10:53.119 --> 00:10:54.354
big and wide here.

00:10:54.354 --> 00:10:55.622
So what do I mean by that?

00:10:55.622 --> 00:10:58.758
See if you can feel all four
sides of your torso kind of

00:10:58.758 --> 00:11:03.763
expand, your rib cage 
expand as you breath in.

00:11:03.763 --> 00:11:06.432
And shoulders 
soften as you breath out.

00:11:06.432 --> 00:11:08.630
One more time, 
you got it. Inhale.

00:11:08.630 --> 00:11:11.337
Breathe into the rib cage.

00:11:11.337 --> 00:11:12.839
And exhale, shoulders come down.

00:11:12.839 --> 00:11:14.374
Awesome, release the left hand.

00:11:14.374 --> 00:11:15.616
Nice and easy.
You're gonna bring it to the

00:11:15.616 --> 00:11:18.912
outer edge of your 
right arm bone.

00:11:18.912 --> 00:11:21.073
(laughs) Shoulder.

00:11:21.073 --> 00:11:22.549
And then here we go, 
we know this stretch.

00:11:22.549 --> 00:11:24.817
You might slide it all 
the way over to the wrist.

00:11:24.817 --> 00:11:26.686
You might stay here.

00:11:26.686 --> 00:11:27.987
Find what feels good.

00:11:27.987 --> 00:11:29.942
Breath into the upper back body.

00:11:29.942 --> 00:11:32.392
We're gonna move to the 
lower back in just a sec.

00:11:36.563 --> 00:11:37.664
Awesome, release.

00:11:37.664 --> 00:11:39.899
Right hand comes 
to your heart center.

00:11:39.899 --> 00:11:41.901
Feel the warmth of 
your hand on your heart.

00:11:41.901 --> 00:11:43.469
The beauty of yoga.

00:11:43.469 --> 00:11:47.407
We spin all these plates off the
mat and then the yoga practice

00:11:47.407 --> 00:11:50.843
asks us to spin plates 
but in a way that feels good.

00:11:50.843 --> 00:11:53.146
Preparing us for all 
the time off the mat.

00:11:53.146 --> 00:11:56.082
Left fingertips now 
reach all the way across.

00:11:56.082 --> 00:11:58.551
Again, you're 
essentially in this bind,

00:11:58.551 --> 00:12:00.553
this twist that we did before.

00:12:00.553 --> 00:12:04.123
The right hand's on the
heart, left fingertips forward.

00:12:04.123 --> 00:12:07.126
Here we go, so we're 
strengthening the midline here.

00:12:07.126 --> 00:12:08.414
Inhale.

00:12:09.625 --> 00:12:11.372
And exhale.

00:12:11.372 --> 00:12:12.691
Might be a little uncomfortable.

00:12:12.691 --> 00:12:15.179
Inhale.

00:12:15.179 --> 00:12:18.541
Breathe into the 
rib cage and exhale.

00:12:18.541 --> 00:12:20.286
Breathing into the lats.

00:12:20.286 --> 00:12:22.142
Stretching through 
the rhomboids, one more.

00:12:22.142 --> 00:12:24.590
Inhale, feel the 
expansion through your rib cage.

00:12:26.346 --> 00:12:28.147
And exhale, relax 
the shoulders down.

00:12:29.476 --> 00:12:31.232
Great work.

00:12:31.232 --> 00:12:35.188
Right arm comes around and we
can find this connection right

00:12:35.188 --> 00:12:37.457
palm to the outer arm.

00:12:37.457 --> 00:12:39.425
Maybe up at the top 
or all the way here.

00:12:39.425 --> 00:12:41.060
You might know 
this from gym class.

00:12:41.060 --> 00:12:43.062
Breathe deep.

00:12:51.004 --> 00:12:54.207
Awesome and then slowly release.

00:12:54.207 --> 00:12:57.477
We're gonna slowly, gently,
lovingly come on to all fours

00:12:57.477 --> 00:13:02.048
now for a couple more Cat-Cows.

00:13:03.044 --> 00:13:04.417
So we did the 
seated spinal flex.

00:13:04.417 --> 00:13:05.585
We're gonna do just a few more.

00:13:05.585 --> 00:13:08.388
And use the blanket or 
the towel you brought to class

00:13:08.388 --> 00:13:11.691
here to pad the knees. Why not?

00:13:11.691 --> 00:13:14.327
When you get there, 
move with your breath.

00:13:14.327 --> 00:13:15.194
Nice and slow.

00:13:15.194 --> 00:13:16.896
You're gonna inhale,
drop the belly,

00:13:16.896 --> 00:13:18.164
scoop the heart forward.

00:13:18.164 --> 00:13:20.033
You might pause here today.

00:13:20.033 --> 00:13:21.034
Take a breath or two.

00:13:21.034 --> 00:13:26.172
Try to find those 
wide torso breaths.

00:13:26.172 --> 00:13:28.975
And then on an exhale, whenever
you're ready you can round

00:13:28.975 --> 00:13:31.210
through, close your eyes.

00:13:31.210 --> 00:13:34.647
And then just flow through
a couple times on your own.

00:13:34.647 --> 00:13:36.649
Feeling your breath.

00:13:36.649 --> 00:13:38.084
Feeling your body.

00:13:38.084 --> 00:13:39.795
Feeling yo'self.

00:13:39.795 --> 00:13:44.424
You can, of course, veer off
the railroad tracks at any time.

00:13:44.424 --> 00:13:47.860
Bumping the hips left to right.

00:13:47.860 --> 00:13:50.363
Clawing through the fingertips.

00:13:50.363 --> 00:13:52.844
Checking in with 
the head, the neck.

00:14:00.206 --> 00:14:03.076
Awesome and then when you feel
satisfied go ahead and work your

00:14:03.076 --> 00:14:06.048
way back to a 
nice neutral spine.

00:14:06.048 --> 00:14:08.514
And you're gonna just walk 
both hands over towards

00:14:08.514 --> 00:14:09.982
the left side of your mat.

00:14:09.982 --> 00:14:13.352
Walk your knees in 
towards the center.

00:14:13.352 --> 00:14:16.189
So not super drastic but
just over towards the left side

00:14:16.189 --> 00:14:19.258
because then you're gonna
slowly kick your right leg out.

00:14:19.258 --> 00:14:20.727
Connect to your core here.

00:14:20.727 --> 00:14:22.174
Just kick, kick, kick.

00:14:22.174 --> 00:14:25.298
And then you're gonna 
slowly bring it in and

00:14:25.298 --> 00:14:27.700
step it all the way up.

00:14:27.700 --> 00:14:29.302
So the left hands are towards

00:14:29.302 --> 00:14:31.504
the left of the arch 
of your right foot.

00:14:31.504 --> 00:14:34.941
So we're not framing the hand
here but we're kind of in a

00:14:34.941 --> 00:14:37.043
modified Lizard Pose 
here and you have

00:14:37.043 --> 00:14:39.212
the padding on the knee here.

00:14:39.212 --> 00:14:42.381
So once you get there, 
check to make sure your

00:14:42.381 --> 00:14:45.243
front knee's over 
your front ankle.

00:14:45.243 --> 00:14:47.620
And then when you're set plant

00:14:47.620 --> 00:14:49.222
through all four 
corners of the feet.

00:14:49.222 --> 00:14:52.825
Press away from the yoga mat so
you're not collapsing into the

00:14:52.825 --> 00:14:55.561
earth here but there's integrity
in the spine and the torso.

00:14:55.561 --> 00:14:58.898
And then you're just gonna
really gently pull the right hip

00:14:58.898 --> 00:15:02.034
crease back just 
a bit and breathe.

00:15:02.034 --> 00:15:04.604
If the wrists are still 
sensitive or building

00:15:04.604 --> 00:15:08.307
strength in the wrist you
can come on to the fists here.

00:15:08.307 --> 00:15:11.511
And so now we're starting to
feel opening through the front

00:15:11.511 --> 00:15:14.080
of the left hit crease,
the psoas.

00:15:14.080 --> 00:15:16.916
We're connected by drawing our
lower belly just in and up a

00:15:16.916 --> 00:15:23.222
hair and again peeling 
through the right hip crease.

00:15:23.222 --> 00:15:25.668
So peeling back 
through that right hip crease.

00:15:25.668 --> 00:15:28.728
Maybe take your gaze forward.

00:15:28.728 --> 00:15:31.197
And then maybe draw a line 
with your nose all the way

00:15:31.197 --> 00:15:33.166
past your right shoulder.

00:15:33.166 --> 00:15:36.302
Let your right knee 
hug in towards the midline.

00:15:36.302 --> 00:15:39.105
Take one more breath.

00:15:39.105 --> 00:15:42.197
Lovely and then 
slowly come back.

00:15:42.197 --> 00:15:43.776
You're just gonna 
come right back out

00:15:43.776 --> 00:15:44.644
the same way you went in.

00:15:44.644 --> 00:15:46.712
So you're gonna plant the
palms, connect to your center,

00:15:46.712 --> 00:15:50.316
shift the hips back and then
slowly bring the right knee to

00:15:50.316 --> 00:15:52.618
kiss the left and 
then walk the hands,

00:15:52.618 --> 00:15:55.755
the palms over towards 
the right side of your mat.

00:15:55.755 --> 00:15:58.658
Here we go, find your 
core here as you kick out

00:15:58.658 --> 00:15:59.759
through the left foot.

00:15:59.759 --> 00:16:02.628
Straighten through the left leg.

00:16:02.628 --> 00:16:03.830
Beautiful, kick, kick, kick.

00:16:03.830 --> 00:16:07.919
Find length, space and then as 
you're ready navel draws in and

00:16:07.919 --> 00:16:11.103
up as you slowly squeeze the 
left knee in towards the chest,

00:16:11.103 --> 00:16:14.607
the heart and then step it up.

00:16:14.607 --> 00:16:17.844
Great, check to make sure your
front knee's over front ankle.

00:16:17.844 --> 00:16:20.413
Can adjust the palms 
any which way you like.

00:16:20.413 --> 00:16:22.949
Find that integrity through
all four sides of the torso.

00:16:22.949 --> 00:16:26.118
So careful not to 
collapse here into the stretch.

00:16:26.118 --> 00:16:31.123
But you actually can create more
stability in your muscles by

00:16:31.123 --> 00:16:36.696
slowly working your way to a
nice connection to your center

00:16:36.696 --> 00:16:38.364
and through you midline 
so that you can hold

00:16:38.364 --> 00:16:41.029
yourself up with more ease.

00:16:41.029 --> 00:16:46.105
So this is, believe it or not, 
a good one for those who

00:16:46.105 --> 00:16:49.668
do yard work or
anything like that.

00:16:49.668 --> 00:16:54.505
Any really chore where 
we want to be working for

00:16:54.505 --> 00:16:57.499
ourselves and 
not against. Right?

00:16:57.499 --> 00:17:00.019
So in case anyone did not catch
that is what I'm talking about

00:17:00.019 --> 00:17:03.055
is notice if you're kind of
collapsing into the stretch.

00:17:03.055 --> 00:17:07.827
(groans) Letting gravity do the
work or if you are maintaining a

00:17:07.827 --> 00:17:11.739
connection to your 
midline throughout.

00:17:11.739 --> 00:17:14.391
So holding yourself up.

00:17:14.391 --> 00:17:17.103
And it can be hard work at
first but with more practice

00:17:17.103 --> 00:17:19.638
it becomes easier.

00:17:19.638 --> 00:17:22.907
Activating, pulling 
the left hip crease back.

00:17:24.724 --> 00:17:27.979
And then as you're ready 
sending your gaze forward.

00:17:29.482 --> 00:17:31.951
And then as you're ready 
slowly turning to look

00:17:31.951 --> 00:17:33.786
past your left shoulder.

00:17:33.786 --> 00:17:35.073
Breathe.

00:17:36.145 --> 00:17:37.425
Breathe.

00:17:39.392 --> 00:17:41.857
Nice and then slowly come back.

00:17:41.857 --> 00:17:43.462
We'll release.

00:17:43.462 --> 00:17:46.399
Just the same way we came in
so stay connected to your core,

00:17:46.399 --> 00:17:48.434
bring that left knee back.

00:17:48.434 --> 00:17:51.671
And then you're gonna come
hands as wide as the yoga mat.

00:17:51.671 --> 00:17:54.807
Knees as wide as the yoga
mat or your blanket or towel.

00:17:54.807 --> 00:17:56.108
Big toes to touch.

00:17:56.108 --> 00:17:57.910
Send the hips back.

00:17:57.910 --> 00:18:01.514
Extended Child's Pose.

00:18:01.514 --> 00:18:04.817
Close your eyes here,
find your breath.

00:18:04.817 --> 00:18:07.075
Surrender heart to earth.

00:18:13.678 --> 00:18:17.555
Let the sound of your breath
nurture and ground you here.

00:18:22.912 --> 00:18:25.147
And then see if you 
can really start to breathe

00:18:25.147 --> 00:18:28.641
into the lower back body.

00:18:28.641 --> 00:18:30.496
Whatever that means to you.

00:18:32.022 --> 00:18:35.251
(breathing rhythmically)

00:18:51.598 --> 00:18:54.300
Good, now slowly press 
into the tops of the feet.

00:18:54.300 --> 00:18:56.569
We'll shift 
gears coming back up.

00:18:56.569 --> 00:18:58.637
We're gonna walk the hands
underneath the wrists here.

00:18:58.637 --> 00:18:59.739
Keep the knees where they are.

00:18:59.739 --> 00:19:01.640
You're gonna turn 
the left fingers

00:19:01.640 --> 00:19:03.542
all the way around and out.

00:19:03.542 --> 00:19:06.412
Right fingers all the way around
and out and then we're gonna

00:19:06.412 --> 00:19:09.715
press away from the yoga mat,
curl the toes under,

00:19:09.715 --> 00:19:11.283
and lean back.

00:19:11.283 --> 00:19:13.252
And you might 
find, oh, no, this is it.

00:19:13.252 --> 00:19:16.222
This is how far I'll go back.

00:19:16.222 --> 00:19:17.823
Or maybe you can go 
a little further back,

00:19:17.823 --> 00:19:19.392
walking the hands in.

00:19:19.392 --> 00:19:21.093
So just notice 
where you are today.

00:19:21.093 --> 00:19:24.260
No need to push here one bit.

00:19:27.466 --> 00:19:31.637
And then for those who aren't 
actually gardeners or do any

00:19:31.637 --> 00:19:36.442
gardening in reality, we'll take
our metaphorical gardeners and

00:19:36.442 --> 00:19:38.844
we're gonna do a big, 
big lion's breath here.

00:19:38.844 --> 00:19:40.780
So shedding anything 
that's not serving us.

00:19:40.780 --> 00:19:44.517
Letting go of anything that we
just don't need any more so that

00:19:44.517 --> 00:19:48.154
we have the energy and the time
and the space but really the

00:19:48.154 --> 00:19:51.991
right mindset 
to plant new seeds,

00:19:51.991 --> 00:19:53.259
to allow new things to come in.

00:19:53.259 --> 00:19:54.894
So here we go.

00:19:54.894 --> 00:19:56.562
Really stretching 
through the fascia of the foot.

00:19:56.562 --> 00:19:58.898
Of course, stretching 
through the arms here.

00:19:58.898 --> 00:20:01.300
Take a big inhale 
to lift your chest.

00:20:01.300 --> 00:20:03.169
Open, nice wide collarbones.

00:20:03.169 --> 00:20:06.839
You look forward, 
inhale in through the nose.

00:20:06.839 --> 00:20:08.374
And exhale, 
stick your tongue out,

00:20:08.374 --> 00:20:10.409
send your gaze 
up towards the sky.

00:20:12.878 --> 00:20:13.979
One more, big inhale.

00:20:13.979 --> 00:20:15.708
We got it.

00:20:16.633 --> 00:20:17.949
Let it roar.

00:20:19.819 --> 00:20:21.921
Awesome, with 
control press into your toes.

00:20:21.921 --> 00:20:25.024
Shift forward 
nice and slow guys.

00:20:25.024 --> 00:20:27.460
Walk the palms back up.

00:20:27.460 --> 00:20:30.178
Great, walk the knees back in.

00:20:30.178 --> 00:20:33.199
And swing the legs 
to one side, any side.

00:20:33.199 --> 00:20:35.201
Come to a seat.

00:20:36.869 --> 00:20:38.871
Great, send your 
legs in front of you.

00:20:40.021 --> 00:20:41.974
And if you need to 
take some Thriller arms,

00:20:41.974 --> 00:20:43.976
go for it.

00:20:50.850 --> 00:20:53.953
Fabulous, as you're ready you're
gonna pick up your right knee.

00:20:53.953 --> 00:20:57.556
Right foot firmly 
planted into the earth.

00:20:57.556 --> 00:21:01.427
Great, hug you're right knee
with your left elbow and send

00:21:01.427 --> 00:21:04.330
your right fingertips behind.

00:21:04.330 --> 00:21:06.999
Inhale to lift and lengthen.

00:21:06.999 --> 00:21:09.268
Exhale, journey into your twist.

00:21:09.268 --> 00:21:11.036
Flex through your left foot.

00:21:11.036 --> 00:21:13.038
Spread your left toes.

00:21:15.207 --> 00:21:18.310
Inhale, sit up nice and tall.

00:21:18.310 --> 00:21:21.814
Exhale, slowly 
coming all the way back.

00:21:21.814 --> 00:21:24.884
Keep the right foot, 
right knee where it is.

00:21:24.884 --> 00:21:28.320
Inhale, reach up towards the
sky with your right fingertips.

00:21:28.320 --> 00:21:31.991
Think up and over as you reach
all the way over either towards

00:21:31.991 --> 00:21:36.629
your left shin or the 
outer edge of your left leg,

00:21:36.629 --> 00:21:40.900
outer edge of your left ankle
or maybe in time all the way to

00:21:40.900 --> 00:21:45.671
grab the outer 
edge of your left foot.

00:21:45.671 --> 00:21:48.690
Now squeeze the right 
knee in as much as you can.

00:21:48.690 --> 00:21:52.378
And left hand can come gently on
the ground here or you can take

00:21:52.378 --> 00:21:55.648
it into a little bind bringing
left fingertips to the front of

00:21:55.648 --> 00:21:58.551
the right hip crease or 
maybe just to lower back.

00:21:58.551 --> 00:22:00.553
Send breath and love 
to your lower back as you

00:22:00.553 --> 00:22:04.657
relax the head over, bow gently.

00:22:04.657 --> 00:22:08.260
And then slowly 
release and we'll switch.

00:22:08.260 --> 00:22:10.896
Right leg goes out,
left leg comes in.

00:22:10.896 --> 00:22:15.058
Firmly plant left foot to
the ground with consciousness.

00:22:16.936 --> 00:22:19.738
And then hug, hook your
right elbow to your left knee.

00:22:19.738 --> 00:22:22.208
Sit up nice and tall.

00:22:22.208 --> 00:22:23.375
Flex through your right toes.

00:22:23.375 --> 00:22:26.233
In fact, spread the right toes.

00:22:26.233 --> 00:22:27.446
And nice, easy twist here.

00:22:27.446 --> 00:22:29.548
Big inhale.

00:22:29.548 --> 00:22:31.550
Exhale, look past 
your left shoulder.

00:22:33.953 --> 00:22:35.921
Benji is so cute today.

00:22:36.786 --> 00:22:38.457
It's like a little donkey.

00:22:38.457 --> 00:22:39.458
Inhale one more time.

00:22:39.458 --> 00:22:41.306
Sit up nice and tall, smile.

00:22:42.284 --> 00:22:44.096
And exhale, twist.

00:22:47.366 --> 00:22:50.803
Awesome, slowly 
bring it back to center.

00:22:50.803 --> 00:22:53.339
Regroup, find a nice 
connection to your midline.

00:22:53.339 --> 00:22:55.541
Then left fingertips 
reach all the way up.

00:22:55.541 --> 00:22:59.044
Create length and space and then
think up and over as you either

00:22:59.044 --> 00:23:03.082
grab the outer 
edge of your right leg,

00:23:03.082 --> 00:23:08.821
right ankle, or in time all
the way to grab the right foot.

00:23:10.207 --> 00:23:12.658
Then when you have your bind,
wherever it may be,

00:23:12.658 --> 00:23:15.036
squeeze left knee in.

00:23:17.162 --> 00:23:21.200
Then right hand can come 
to the earth for stability.

00:23:21.200 --> 00:23:24.904
Creating a little extra 
length here for this bind.

00:23:24.904 --> 00:23:26.905
Or in time you can reach around,

00:23:26.905 --> 00:23:28.907
grab the front of 
the left hip crease.

00:23:31.810 --> 00:23:33.946
If you're new to the practice,
there's a lot going on here,

00:23:33.946 --> 00:23:35.114
it's all good.

00:23:35.114 --> 00:23:38.050
We have literally millions 
of people practicing

00:23:38.050 --> 00:23:42.187
so don't be judgmental.
Be kind.

00:23:42.187 --> 00:23:44.623
I'm offering options 
always for many

00:23:44.623 --> 00:23:47.726
different types of 
moods and bodies.

00:23:47.726 --> 00:23:51.030
So it's awesome because you
can really get thrust into the

00:23:51.030 --> 00:23:56.201
driver's seat of your home
practice in a way that will

00:23:56.201 --> 00:23:58.070
hopefully keep you coming back.

00:23:58.070 --> 00:24:01.073
Alright, one more breath.

00:24:01.073 --> 00:24:02.975
And then exhale, release.

00:24:02.975 --> 00:24:06.545
That said, it's not always easy.

00:24:06.545 --> 00:24:08.747
We're gonna bring the soles of
the feet together here for our

00:24:08.747 --> 00:24:10.412
final upright posture.

00:24:10.412 --> 00:24:14.486
You're gonna bring the thumbs
to the arches of the feet here.

00:24:14.486 --> 00:24:19.158
And yep, you guessed it 
a little sensual massage.

00:24:19.158 --> 00:24:20.959
No, just kidding but 
a little self massage.

00:24:20.959 --> 00:24:22.361
You can make it sensual.

00:24:22.361 --> 00:24:24.363
Like I said, you are 
in the driver's seat.

00:24:26.765 --> 00:24:29.134
And all jokes aside 
this is a great metaphor.

00:24:29.134 --> 00:24:30.569
Particularly if you're one of

00:24:30.569 --> 00:24:33.739
the metaphorical 
gardeners here today.

00:24:33.739 --> 00:24:35.808
But you are responsible, right?

00:24:35.808 --> 00:24:39.678
The yoga 
practice teaches us this.

00:24:39.678 --> 00:24:42.214
You are in charge 
of your experience.

00:24:42.214 --> 00:24:44.205
Can you control everything?

00:24:44.205 --> 00:24:46.352
Of course not.

00:24:46.352 --> 00:24:50.011
But can you control how you
react and how you move and

00:24:50.013 --> 00:24:52.607
how you brace yourself?

00:24:52.607 --> 00:24:56.595
And the quality 
of your experience?

00:24:56.595 --> 00:24:58.597
Absolutely.

00:24:59.765 --> 00:25:02.401
Okay, after a little sensual
massage, just kidding.

00:25:02.401 --> 00:25:06.038
After your self massage,
you're gonna grab the ankles.

00:25:06.038 --> 00:25:08.607
Upper arm bones, 
think about the joint here.

00:25:08.607 --> 00:25:11.143
So the joint's gonna 
go in and around and down.

00:25:11.143 --> 00:25:12.311
You're gonna lift your chest.

00:25:12.311 --> 00:25:13.979
Cobbler's Pose.

00:25:13.979 --> 00:25:18.050
Inhale in, lift your chest,
open your throat.

00:25:18.050 --> 00:25:22.187
And exhale, slowly 
sending the heart forward.

00:25:22.187 --> 00:25:26.174
You can use the elbows here
to press the legs down gently.

00:25:26.174 --> 00:25:30.829
You can also grab the 
toes if that feels better.

00:25:30.829 --> 00:25:32.498
Eventually you're 
gonna allow the weight of

00:25:32.498 --> 00:25:35.501
the head mindfully to bow.

00:25:35.501 --> 00:25:38.283
Feeling that full 
release in the back body.

00:25:50.515 --> 00:25:54.553
Now take a quiet moment to
connect to your heart space.

00:25:54.553 --> 00:25:56.388
Whatever that means to you.

00:25:56.388 --> 00:25:58.390
Maybe it's just 
listening to your breath.

00:26:02.995 --> 00:26:06.865
As you inhale, feel the skin
of your back body stretch.

00:26:08.790 --> 00:26:14.106
And as you exhale, plant the
sits bones down to the earth

00:26:14.106 --> 00:26:19.745
and grow, eh?
Up super tall through the spine.

00:26:22.820 --> 00:26:25.784
So good, yoga works, man!

00:26:25.784 --> 00:26:26.919
Hopefully you're feeling good.

00:26:26.919 --> 00:26:28.520
If not, let's keep going.

00:26:28.520 --> 00:26:29.688
We're gonna slowly release.

00:26:29.688 --> 00:26:32.024
Bring the knees 
in toward center.

00:26:32.024 --> 00:26:33.959
So the blanket's gonna, 
or the pillow

00:26:33.959 --> 00:26:36.495
is gonna either become, sorry.

00:26:36.495 --> 00:26:39.898
Your blanket or towel's going
to become a pillow for your head

00:26:39.898 --> 00:26:43.435
or you could roll it up 
to put it behind the legs.

00:26:43.435 --> 00:26:47.639
Or sometimes it's nice to put
it on tops of the hip creases.

00:26:47.639 --> 00:26:50.642
But if that's your choice we'll
do that in just a second 'cause

00:26:50.642 --> 00:26:53.345
we're gonna end with 
a little Supine Twist.

00:26:53.345 --> 00:26:56.348
So hug the right knee in,
keep the left leg out.

00:26:56.348 --> 00:26:59.284
Arms are gonna come to cactus
arms here and honor our theme

00:26:59.284 --> 00:27:01.987
but also just to open up 
through the armpit chest.

00:27:01.987 --> 00:27:06.058
Inhale, exhale, slowly send 
your right knee over towards

00:27:06.058 --> 00:27:07.459
the left side of the body.

00:27:07.459 --> 00:27:11.196
And if you need to shift 
your hips in towards center.

00:27:11.196 --> 00:27:13.131
From here keep the 
right hand where it is.

00:27:13.131 --> 00:27:15.734
If you want a little more you
can bring the left palm gently

00:27:15.734 --> 00:27:18.670
to your right leg.

00:27:18.670 --> 00:27:23.575
Lastly, turning nose 
over towards the right.

00:27:23.575 --> 00:27:27.613
Gaze over to the 
right or close your eyes.

00:27:27.613 --> 00:27:28.737
Inhale.

00:27:30.209 --> 00:27:32.618
Exhale, relax.

00:27:34.105 --> 00:27:37.623
Good, inhale to slowly
release and come back to center.

00:27:37.623 --> 00:27:41.293
And you're just gonna 
switch to the other side.

00:27:41.293 --> 00:27:44.563
Right leg out, left leg in,
cactus arms.

00:27:44.563 --> 00:27:47.799
Inhale, breathe into your belly.

00:27:47.799 --> 00:27:49.902
And exhale, 
guiding the left knee,

00:27:49.902 --> 00:27:52.604
ooh, over towards the right.

00:27:52.604 --> 00:27:55.107
Shift your hips towards the
middle if you want and then

00:27:55.107 --> 00:27:57.743
right hand will come down and

00:27:57.743 --> 00:28:00.333
we'll turn nose 
towards the left.

00:28:01.747 --> 00:28:04.116
Find release with 
your breath, inhale.

00:28:06.415 --> 00:28:08.220
And let it go.

00:28:17.095 --> 00:28:18.144
Fabulous.

00:28:18.145 --> 00:28:20.680
With your breath, inhale.

00:28:20.680 --> 00:28:23.874
Exhale to slowly release.

00:28:23.874 --> 00:28:27.184
Do what you will
(clears throat), excuse me.

00:28:27.184 --> 00:28:28.941
With your blankey.

00:28:28.941 --> 00:28:31.443
So pillow, maybe cover the eyes,

00:28:31.443 --> 00:28:34.479
bring it to the 
tops of the thighs.

00:28:34.479 --> 00:28:38.099
You're gonna 
extend the legs out long.

00:28:38.099 --> 00:28:42.822
Arms placed meticulously 
at your sides

00:28:42.822 --> 00:28:45.722
with the palms facing up.

00:28:45.722 --> 00:28:48.012
Now close your eyes, 
allow your toes to soften.

00:28:48.012 --> 00:28:52.497
Allow your fingers to just kind
of soften and curl up gently.

00:28:52.497 --> 00:28:54.566
Then here we go, 
one last active breath.

00:28:54.566 --> 00:28:59.571
Inhale in and exhale,

00:28:59.571 --> 00:29:00.571
let everything go.

00:29:01.807 --> 00:29:03.809
Just let your breath be natural.

00:29:06.144 --> 00:29:10.122
Returning back to 
it so it's regular,

00:29:11.783 --> 00:29:13.974
ongoing ebb and flow.

00:29:20.247 --> 00:29:24.262
We'll take just a couple
quiet moments here to allow the

00:29:24.262 --> 00:29:28.967
benefits and the nutrients of
our practice to settle in the

00:29:28.967 --> 00:29:33.759
soil so that when you sit up you
can feel renewed knowing that

00:29:33.759 --> 00:29:35.941
you took this time for yourself.

00:29:37.242 --> 00:29:40.258
To learn, to balance,

00:29:41.350 --> 00:29:44.305
to bring an equilibrium 
back to the mind

00:29:44.305 --> 00:29:49.905
and the body so that 
you can evolve and grow.

00:30:21.587 --> 00:30:25.357
As you're ready, we'll gently
begin to deepen the breath.

00:30:28.093 --> 00:30:29.194
If you want more time here,

00:30:29.194 --> 00:30:32.164
you can pause the video 
and return to this shape.

00:30:34.332 --> 00:30:39.004
Otherwise you'll begin to 
move your fingers and toes,

00:30:39.004 --> 00:30:41.516
move the tongue around 
the base of the mouth.

00:30:44.854 --> 00:30:47.045
Then slowly but surely
we'll take a nice

00:30:47.045 --> 00:30:49.481
big full body stretch.

00:30:49.481 --> 00:30:52.184
Again, you can move at 
your own pace here, of course.

00:30:55.678 --> 00:31:00.080
Then as you're ready, come into
a nice little seedling here so

00:31:00.080 --> 00:31:02.494
hug the knees into the chest.

00:31:02.494 --> 00:31:06.061
You might even peel the 
nose up towards the knees.

00:31:10.302 --> 00:31:13.271
And then begin to slowly open
your eyes if you haven't already

00:31:13.271 --> 00:31:15.273
and we're gonna come to one side

00:31:15.273 --> 00:31:20.245
and then slowly grow 
all the way back up.

00:31:20.245 --> 00:31:23.404
Sitting up nice and 
tall through the spine.

00:31:23.404 --> 00:31:25.717
Of course, bring your hands
together at the heart

00:31:25.717 --> 00:31:29.221
to close out our practice.

00:31:29.221 --> 00:31:33.325
Take a moment here 
to just feel gratitude for

00:31:33.325 --> 00:31:37.329
yourself for taking this time.

00:31:37.329 --> 00:31:40.365
Thank you for sharing your
practice and your energy and

00:31:40.365 --> 00:31:42.534
your journey with me 
and all the beautiful people

00:31:42.534 --> 00:31:45.370
practicing along here.

00:31:45.370 --> 00:31:46.972
Leave a comment down below.

00:31:46.972 --> 00:31:50.809
Tell us how it's going for you
and if you haven't already be

00:31:50.809 --> 00:31:52.614
sure to 
subscribe to the channel.

00:31:52.614 --> 00:31:53.678
I love you guys!

00:31:53.678 --> 00:31:55.480
We'll bring thumbs 
right up to the third eye,

00:31:55.480 --> 00:31:57.571
take a deep breath in.

00:31:57.571 --> 00:32:00.599
And exhale to bow.

00:32:00.602 --> 00:32:03.062
Namaste.

00:32:03.065 --> 00:32:07.963
(gentle music)